Alternating Plyo Push-up (on medicine ball)

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Instructions Preparation Kneel before medicine ball. Place left hand on top of ball and right hand on floor slightly wider than shoulder width away. Position upper body above both hands with right arm straight and left arm bent with hand on ball. Straighten body with forefeet back away from ball on floor shoulder width apart. Execution Lower body until slight stretch is felt in shoulder or chest. Immediately push body up rapidly. As right arm straightens and raises above floor, rapidly roll the ball under right hand with the left hand. Land right hand on ball while quickly placing left hand on floor slightly wider than shoulder width. Repeat movement with ball under right hand. Continue by alternating between sides. Comments Keep hips and waist straight. As with any plyometric, insure solid strength foundation is first achieved. Joints, particularly shoulders should be free of biomechanical deficiencies: Infraspinatus Weakness Abdominal Weakness Shoulder Transverse Extension Inflexibility Protracted Shoulder Girdle Easier Begin by practicing shuffling ball and performing movement with one hand. Exercise can also be performed on Bosu and/or on knees with hips straight. Plank Shuffle on medicine ball One Arm Plyo Pushups on medicine ball Alternating Plyo Pushup on knees and Bosu Harder Once this movement is mastered, try more challenging plyo push-up variations. Forefeet can also be placed on elevated platform to increase intensity and to vary angle of exercise. Depth Push-up Clap Push-up

Classification  Utility: Plyometric  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Shoulder Transverse Flexion / Flexion Scapula & Clavicle Protraction Elbow Extension Wrist Flexion Static Spine (Thoracic, Lumbar) Flexion Knee Extension